If you’re a runner, you’ve probably felt it—a niggle in your shin, a sore knee, tight calves that won’t ease up. Injury can start to feel like part of the sport, but it doesn’t have to be. Most running injuries aren’t random or just bad luck. They’re predictable—and often preventable. As a physio (and a runner), I see the same patterns all the time. Let’s break down why injuries happen—and how to stay on the road.
The Real Reason Runners Get Injured
Most people think injuries come down to things like bad shoes, not stretching enough, or skipping warm-ups. These can play a role—but they’re rarely the main issue. The biggest driver of running injuries is load. More specifically, doing more than your body currently has the capacity to handle.
Examples include:
- Increasing your weekly kilometres too quickly
- Suddenly adding high-intensity speed or tempo sessions
- Increasing the frequency of hill sessions rapidly
Your body can adapt incredibly well to running stress—but only if that stress increases gradually. Research consistently shows that sudden increases in training load are one of the biggest risk factors for injury
Load vs Capacity: The Concept Every Runner Needs to Understand
Think of your body as a system with a certain capacity.
Load = the stress you put on your body (volume, intensity, frequency)
Capacity = what your body is prepared for (strength, tissue resilience, recovery)
Injury risk increases when load exceeds your current capacity—especially when that increase happens too quickly.
The Most Common Mistakes I See
1. Doing Too Much, Too Soon
You feel good, so you push harder. You add extra runs, chase distance and/or pace. Then pain shows up a week or two later. The issue isn’t the run that hurt, it’s the build-up that led to it.
2. Ignoring Early Warning Signs
Most injuries don’t come out of nowhere. They start as mild tightness or a dull ache – something that “warms up” as you run. Runners often push through this phase until it becomes something that stops them completely.
3. Skipping Strength Training
Running is very repetitive. If your muscles and tendons don’t have enough strength, something eventually gets overloaded.
Common deficits I see:
- Calf strength
- Glute control
- Single-leg stability
- Poor tendon capacity (e.g. Achilles or knee tendons not coping with the increase in load)
So, How Can You Try and Prevent Injuries?
1. Progress Gradually
You’ve probably heard of the “10% rule.” This is a simple guideline that suggests you shouldn’t increase your weekly running volume by more than about 10% at a time. For example, if you ran 20km last week, aim for no more than 22km the following week. It’s not a strict rule but the principle is good and it can be a useful way to avoid sudden spikes in training, which are strongly linked to injury.
2. Build Strength (Especially Single-Leg)
If you only do one thing aside from running—make it this.
Focus on:
- Heavy
- Controlled calf raises
- Split squats
- Step-downs
- Single-leg RDLs
- Rotational core work
Stronger tissues = higher capacity = lower injury risk.
3. Respect Pain (But Don’t Fear It).
Pain doesn’t always mean “stop completely” – but it does mean something needs to change.
That might mean:
- Reducing volume
- Modifying intensity
- Adding recovery time
- Addressing strength deficits
4. Stay Consistent
Consistency beats intensity every time. A steady, manageable routine is far more effective than big weeks followed by forced rest.
5. Prioritise Recovery
Sleep, nutrition, and rest days all contribute to your capacity. You don’t just get stronger during training, you get stronger after it.
Final Thoughts
Injuries aren’t just part of running. They usually come down to a mismatch between what you’re doing and what your body is ready for. If you manage your load, build your strength, and stay consistent, you dramatically reduce your risk.
And if something starts to niggle?
Don’t ignore it, because early on is when it’s easiest to fix. Running is an amazing sport and activity that should add to your life—not take you out of it.
Ready to get started? Book in with one of our physios—we’d love to help. Call (08) 6389 2947 or click here to book online.
